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Wednesday 11/30/16

Fitness – Workout of the Day

1. EMOM X 10 mins – alternate exercises

a. Renegade Rows x 6 reps/ arm. (Do all one side, then the other)

b. Goblet Squat X 8-10 reps – focus on slow perfect reps

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AMRAP 8 mine

8 Hand Release Push-ups

16 Cal Row / Bike

24 Wall Balls – 20/14

 

Performance – Workout of the Day

1. Power Snatch + Overhead Squat (2+3) – Every 2 mins X 5 set. Work @60%+

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AMRAP 8 mins

8 Handstand Push-ups (kipping is OK)

16 Cal Row/Bike

24 Wall Balls – 20/14

 

Competition – Workout of the Day

W/up – Strongfit Openers – work on Bicep, Tricep and Shoulder versions

1. RDL (clean grip) – 10 reps X 4 sets. Focus on correct hinging and creating internal torque

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4 sets  – for quality

OH Yoke Walk – 25 ft + 10 sec Hold

Landmine Rows – 6 reps/ arm – focus on engaging lats

Sandbag Squat – 8-10 reps – Heavy

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Every 3 mins X 6 rounds

30/25 Cal Row

AMRAP UB Muscle-ups

*alternate between ring and bar m-ups each round, so 3 sets of each.

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Crossover Symmetry – Iron Scap